4 Aug

Creamy Tomato and White Bean Soup

Rich, velvety tomato soup with a secret: the creaminess is blended white beans, not a drop of cream. Sun-dried tomatoes deepen the flavor, a second can of beans stays whole for bite, and the whole pot lands with real protein and fiber. Grilled cheese optional, encouraged.

Prep Time 10 min
Cook Time 25 min
Total Time 35 min
Servings 4
Creamy Tomato and White Bean Soup
305 Calories
15g Protein
6g Fat
50g Carbs

Method

  1. Heat the oil in a large pot over medium. Soften the onion and carrots for 6 to 7 minutes, then add the garlic and sun-dried tomatoes for a minute.

    💡 Tip: Slow-cooked onion and carrot are what make a simple tomato soup taste rich.
  2. Stir in the tomato paste and cook for a minute, then add the crushed tomatoes, half the beans, the stock, basil, and oregano. Simmer for 15 minutes.

  3. Blend until completely smooth with a stick blender, or in batches in a jug blender.

    💡 Tip: The blended beans are the entire creaminess trick. Blend thoroughly and taste the silkiness.
  4. Stir in the remaining whole beans, warm through for a few minutes, and season well. Serve with a swirl of Greek yogurt or grated parmesan if you like.

Notes

Blending a full can of beans into the base is what makes this creamy without cream. The second can stays whole for texture.
Sun-dried tomatoes are the depth charge. A few chopped into the pot make canned tomatoes taste slow-roasted.
Cook the tomato paste for a minute before the liquid goes in to take off its raw, tinny edge.
Keeps 4 days in the fridge and freezes for 3 months. The flavor deepens overnight.

Nutrition Information

Per Serving 1 of 4
Calories 305kcal
Total Fat 6g
Total Carbohydrates 50g
Protein 15g
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Frequently Asked Questions

How is it creamy with no cream?

Blended cannellini beans. They puree completely smooth and give the soup a velvety body while adding protein and fiber instead of saturated fat.

Can I add more protein?

Easily. Stir in shredded rotisserie chicken, top with crispy chickpeas, or serve with a grilled cheese made with part-skim mozzarella. A parmesan rind simmered in the pot adds depth too.

Can I use dried beans?

Yes, about 240g dried cannellini, soaked and cooked, replaces the two cans. Canned just keeps this a 35-minute recipe.

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